Jan 24, 2020

Saturday Jan 25 2020

Part A

The Jasse Chan Special - 15 min sit on Foam Roller

Part B


3 rounds    GP - 40/25   OP - 50/35   CP - 60/45                                            
10 left arm DB snatches                                                    
10 LA OH Lunge                         
10 right arm DB snatches                                                 
10 RA OH Lunge                                     
50 DUs                                                       
10 left arm DB P cleans                                                      
10 LA Front squat                       
10 right arm DB P cleans                                                 
10 RA Front squat                            
50 DU's

Jan 23, 2020

Friday Jan 24 2020

Part A

Front rack walking lunges                                             
4 x 12 @ -heavier than last week                                                            
 
Superset with 4 x 30sec see saw plank on rings

Part B


Clara                                                   
10-1 reps of                                           
Strict pull ups                                            
GHD                                                            
Thrusters 95/65

Jan 22, 2020

Thursday Jan 23 2020

Part A

Build to a heavy snatch  - any style

Part B


8 rounds                                           
8 OH squats       GP - 65/45   OP - 75/55   CP - 85/60                                      
8 Medball cleans   GP - 24/16    OP and CP - 30/20                
8 Heavy WBS     - same ball as MBC                                                
8 Russian KBS 2/1.5p    

Jan 21, 2020

Wednesday Jan 22 2020

Part A

Bench Press                                            
5 x 4 @ 80%

Superset with SA Ring rows 3 x 8/arm 2sec squeeze at top, 2 sec lower

Part B


Work 2min rest 1min- start each round at last spot finished x 5                                            
20/15 cal row                                        
15 Push jerks         GP - 95/65    OP - 115/75   CP - 125/80                    
75 DU's                  GP - Penguin jumps x 40    OP and CP - no scale                            
10 power cleans    same bar as Push Jerks                                
5 box jump overs 30/24   GP - can touch the box  OP and CP - no box contact

Jan 20, 2020

Tuesday Jan 21 2020

Part A

15min bMU practice

Part B


EMOM x 5 rounds                                                
1- 2-3 bMU                                         
2- 10 deficit 1"HSPU

Part C


Moreno - For time                                                   
2000m row                                          
56 burpees

Jan 19, 2020

Monday Jan 20, 2020

Part A

Deadlift                                                        
5 x 4 @ 80%

Part B


Hamstring curls on rings                      
3 x 10

Part C


3 rounds                                                  
21 Deadlifts     GP - 115/75   OP - 135/95  CP - 155/115                          
15 Pull ups                                                  
9 Front squats - same bar as DL

Jan 17, 2020

Saturday Jan 18 2020

Part A

15min Mobility

Part B


10 rounds                                                                                         
24 DU's                                          
12 GHD /Abmat sit up- alternate each round                                                  
8 Bar facing Burpee                      
6 TTB